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5K: 39'37''
Ended up having to postpone my run by a day again, due to a work crisis yesterday evening. So I won't fit in a third run this week, which is partly because in the cold weather I don't have a good way of running at weekends when I'm in Cambridge.
Today I moved up from running at 8 kph for 1 km, to running at 8 kph for 10 minutes. And that was doable, with recovery intervals of 7.5 minutes at 7 kph. That gave me a total time of 39'37'', trivially faster than the previous run, but with 25 minutes at the faster pace instead of 23.5 minutes, and longer sustained runs. So I think that's a meaningful improvement.
My lungs were ok but my calves started aching a bit towards the end. It's always interesting when I get to a level where my speed is limited by my muscles more than my lungs. Hopefully more alternating 5K runs with fast C25K intervals will continue to build up my strength, though.
Next time I think maybe 1.5 km fast sections, which should take only a bit longer than 10 minutes at this pace.
Today I moved up from running at 8 kph for 1 km, to running at 8 kph for 10 minutes. And that was doable, with recovery intervals of 7.5 minutes at 7 kph. That gave me a total time of 39'37'', trivially faster than the previous run, but with 25 minutes at the faster pace instead of 23.5 minutes, and longer sustained runs. So I think that's a meaningful improvement.
My lungs were ok but my calves started aching a bit towards the end. It's always interesting when I get to a level where my speed is limited by my muscles more than my lungs. Hopefully more alternating 5K runs with fast C25K intervals will continue to build up my strength, though.
Next time I think maybe 1.5 km fast sections, which should take only a bit longer than 10 minutes at this pace.